Air-Fryer Frozen Veggies: Healthy, Quick, And Easy?

Air fryers are a great way to cook frozen vegetables. They are quick, convenient, and produce evenly cooked, crispy, and delicious veggies. Frozen vegetables can be tossed directly into the air fryer, making them a perfect option for a quick and healthy side dish. The high heat of the air fryer helps achieve a nice crisp that is often difficult with other cooking methods. Additionally, air frying preserves the nutrients in vegetables due to shorter cooking times.

Seasoning options

Seasoning your frozen vegetables before air-frying them is recommended to add flavour. You can season your vegetables with salt, pepper, garlic powder, onion powder, Italian seasoning, or mixed herbs.

Spicy

Add 2 teaspoons of sriracha sauce before roasting.

Hot Honey

Add 2 tablespoons of hot honey or 1.5 tablespoons of honey and 1 teaspoon of sriracha sauce before roasting.

Garlic Parmesan

Add 1-2 cloves of minced garlic and 3 tablespoons of Parmesan cheese to your vegetables before roasting. In the final minute, top with an additional 1 tablespoon of Parmesan cheese.

Sesame Soy

Add 2 tablespoons of soy sauce and substitute olive oil with 2 teaspoons of sesame oil.

Za'atar

Swap the spices for 1 tablespoon of za'atar before roasting.

Lemon

Use freshly cut lemon to add a citrus flavour.

Five Spice Powder

Add ¼ teaspoon of five spice powder, which includes a mix of cassia, fennel, coriander, clove, star anise, and celery.

You can also add olive oil or avocado oil to help the seasonings stick to the vegetables and give them a crispy texture.

The best vegetables for air frying

Yes, you can cook frozen vegetables in an air fryer. In fact, it is recommended that you cook them from frozen to get the best texture and avoid sogginess.

Now, onto the best vegetables for air frying.

Broccoli

Broccoli is a popular choice for air frying. It's a firm vegetable that holds up well to the high heat of the air fryer, and it has a nice crunch when cooked. You can toss it in olive oil with fresh minced garlic, salt, and pepper, or even dip it in buffalo sauce for a tasty treat.

Brussels Sprouts

Brussels sprouts are another great option for air frying. They get nice and crispy, especially when cut in half before cooking. Try tossing them in olive oil with salt, pepper, and minced garlic, or even balsamic and honey for a sweet and savory treat.

Zucchini

Zucchini is a tender vegetable that cooks quickly in the air fryer. It can be cut into fries or chips and seasoned with Italian seasoning for a tasty, crispy treat.

Green Beans

Green beans are a great choice for air frying as they get nice and crispy. Try tossing them in olive oil with salt, pepper, and garlic powder, or even make a honey mustard dipping sauce for a delicious side dish.

Asparagus

Asparagus is another vegetable that does well in the air fryer. It gets tender and slightly crispy, and pairs well with a lemon-garlic dressing.

Sweet Potatoes

Sweet potatoes are a popular choice for air frying. They can be cut into fries or wedges and seasoned with salt, paprika, or other spices.

Cauliflower

Cauliflower is a versatile vegetable that can be used in a variety of air fryer recipes. It can be made into Buffalo bites, herb and lemon cauliflower, or even fried avocado tacos.

Avocado

Avocado is a unique choice for air frying, but it can be delicious. Try bacon-wrapped avocado wedges or fried avocado tacos for a creamy and crispy treat.

Eggplant

Eggplant fries are a healthy alternative to traditional French fries. Coat them with Italian seasoning, Parmesan cheese, and garlic salt for a delicious and guilt-free snack.

Potatoes

Potatoes are a classic choice for air frying. Cut them into wedges or fries and season with olive oil, garlic powder, crushed pepper, and sea salt. You can also make stuffed sweet potatoes for a hearty and healthy meal.

Beets

Beets are a unique choice for the air fryer, but they can be delicious. Try roasting them with fresh herbs and tangy goat cheese for a wintery treat.

Radishes

Radishes are a crispy and crunchy vegetable that can be cooked in the air fryer. Try tossing them in olive oil and cilantro for a unique and tasty side dish.

Summer Squash

Summer squash is a mild-tasting vegetable that is perfect for picky eaters. Brush or spray it with oil and season with salt and pepper for a simple and tasty dish.

Carrots

Carrots are a great choice for air frying, especially if you like them crispy. Cut them into batons and toss them in salt, pepper, oil, and parsley. You can also add a honey and grain mustard glaze for a sweet and savory treat.

Corn on the Cob

Roasted corn on the cob is a unique and tasty choice for the air fryer.

Mushrooms

Mushrooms can be made into tasty roll-ups or appetizers in the air fryer. Try making mushroom roll-ups with Italian seasoning and Parmesan cheese for a tasty treat.

Bell Peppers

Bell peppers are a colorful and tasty addition to any air fryer dish. They can be cut into strips and tossed with other vegetables, or stuffed and baked for a hearty meal.

Onions

Onions are a great choice for adding flavor to your air fryer dishes. Try caramelized onion dip or even onion rings for a tasty treat.

Pumpkin

Pumpkin can be made into healthy and crispy fries in the air fryer. Serve them with a maple-chipotle dipping sauce for a unique and tasty snack.

Patty Pan Squash

Patty pan squash is a type of summer squash that can be fried in the air fryer. Try this garlic-herb fried patty pan squash recipe for a creative and tasty dish.

Other Options

Other vegetables that can be cooked in the air fryer include cabbage, kale, asparagus, and even chickpeas.

So, there you have it! A comprehensive list of the best vegetables for air frying. Get creative, experiment with different seasonings, and enjoy the convenience and health benefits of air-fried veggies.

Oil options

When cooking frozen vegetables in an air fryer, you can use a variety of oils to help them roast and caramelize.

A dietitian-approved option is olive oil, which can be substituted with avocado oil or any other neutral-flavored cooking oil. Olive oil spray is also a good option for frozen vegetables, as the mist is perfect for even distribution.

Other sources recommend using oils with a high smoke point, like avocado or canola oil, as this helps the vegetables to crisp up better.

If you want to add extra flavor to your vegetables, you can use sesame oil.

How to avoid soggy vegetables

Yes, you can cook frozen vegetables in an air fryer. Here are some tips to avoid soggy vegetables:

Firstly, avoid overcrowding your air fryer basket. The hot air must be able to contact the vegetables on all sides to ensure they become crispy and not just heated through. If the basket is too crowded, the vegetables will steam and soften instead of browning. It is recommended to cook the vegetables in a single layer, and if your air fryer is small, you may need to cook them in batches.

Secondly, do not defrost the vegetables before cooking. When the vegetables start to thaw, they release water, which can make them soggy. Instead, cook them straight from frozen, as fast as possible.

Thirdly, halfway through cooking, shake the basket or use a spatula to toss the vegetables. This helps them cook evenly and get crispy all around.

Lastly, drain any excess water from the bottom of the basket during cooking. For crispier vegetables, ensure they are not sitting in water while roasting.

Cooking times and temperatures

The cooking time and temperature for frozen vegetables in an air fryer depend on the type of vegetable and the air fryer model. For example, softer frozen vegetables such as broccoli, bell peppers, green beans, and corn cook faster than firmer vegetables such as carrots and butternut squash. Here are some general guidelines for cooking times and temperatures:

• Preheat the air fryer to 375-400°F (190-204°C).
• For softer vegetables, cook for 10 to 15 minutes.
• For firmer vegetables, cook for 20 to 30 minutes.
• If using parchment paper, preheat the air fryer without the parchment paper inside and add it after preheating.
• For vegetables that are not pre-seasoned, add seasonings halfway through the cooking process.
• Shake the basket or toss the vegetables halfway through cooking to ensure even cooking and crispiness.
• For vegetables that are already seasoned, cook for 7-10 minutes, shake the basket, drain any excess water, and cook for another 7-9 minutes.
• If adding parmesan cheese, sprinkle it on for the final minute of cooking.
• For crispier vegetables, use an air fryer with a crisper plate or drain the water halfway through cooking.
• To prevent sogginess, do not thaw the vegetables before cooking.

Frequently asked questions